Daily Archives: August 2, 2013

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Workouts off the beaten path: August 5-9, 2013

Workouts for August 5-9, 2013

***If you prefer a formatted version of these workouts see PDF at bottom of page***

Monday:  Distance Freestyle/Pace

  • Warm-up-
    • 200 swim
    • 100 choice
  • Warm-up Set-
    • 8 x 25 @ r=5
      • 25 scull/25 pull
  • Main Set-
    • 2nd repeat faster than 1st repeat:
      • 2 x 500 swim or pull @ 7:30 or r=30
      • 2 x 400 swim or pull @ 6:30 or r=30
      • 2 x 300 swim or pull @ 4:45 or r=15
  • Cool-down-
    • 100 choice

Total = 3000

+++++++++++++++++++++++++

Tuesday:  IM

  • Warm-up-
    • 400 swim
  • Kick Set-
    • 10 x 50 kick @ 1:30 or r=15
      • 1 x 50 free
      • 2 x 50 breast
      • 3 x 50 back
      • 4 x 50 fly
  • Pull Set-
    • 10 x 50 pull @ 1:10 or r=15
      • 25 breast/25 free
  • Main Set-
    • 10 x 100 IM @ 2:20 or r=30
      • choose one stroke each time to drop
      • choose one stroke each time to double-up
  • Cool-down-
    • 100 swim

Total = 2500

+++++++++++++++++++++++++

Wednesday:  Mid-Distance Freestyle/Pace

  • Warm-up-
    • 400 swim
    • 8 x 50 [25 kick/25 swim] @ r=10
  • Main Set-
    • Swim as one continuous set:
      • 4 x 100 pull @ 1:45 or r=15
      • 1 x 200 swim @ 3:30 or r=30
      • 3 x 100 pull @ 1:40 or r=10
      • 1 x 200 swim @ 3:30 or r=30
      • 2 x 100 pull @ 1:35 or r=5
      • 1 x 200 swim @ 3:30 or r=30
      • 1 x 100 pull @ 1:30 or r=5
  • Speed Set-
    • 8 x 50 swim @ 1:05 or r=20
      • 4 x thru:
        • 25 easy/25 fast
        • 25 fast/25 easy
  • Cool-down-
    • 8 x 25 scull/swim @ r=5

Total = 3000

+++++++++++++++++++++++++

Thursday:  Stroke

  • Warm-up-
    • 400 choice
  • Main Set-
    • 1 x 400 pull @ 6:45 or r=45
      • breathe 3/5/3/5 by 100’s
    • 16 x 25 kick @ 45 or r=15
      • 2 x 25 stroke
      • 2 x 25 free
    • 2 x 200 swim @ 4:00 or r=30
      • 50 stroke/50 free/50 stroke/50 free
    • 8 x 50 kick @ 1:30 or r=20
      • 2 x 50 stroke
      • 2 x 50 free
    • 4 x 100 pull @ 2:00 or r=20
      • 50 stroke/50 free
  • Cool-down-
    • 100 choice

Total = 2500

+++++++++++++++++++++++++

Friday:  Sprint-Based

  • Warm-up-
    • 200 swim
    • 200 choice
  • Warm-up Set-
    • 20 x 25 @ r=15
      • 25 kick/25 drill
  • Sprint Set A-
    • 10 x 50 swim @ 1:30 or r=30
      • 25 build/25 fast
  • Recovery-
    • 200 swim
  • Sprint Set B-
    • 10 x 25 swim @ 45 or r=20
      • 25 build/25 fast
  • Recovery-
    • 200 swim
  • Sprint Set C-
    • 10 x 25 swim @ 45 or r=20
      • 25 build/25 fast
  • Cool-down-
    • 200 choice

Total = 2500

+++++++++++++++++++++++++

August 5-9, 2013